Managing Overwhelm: Practical Strategies for ADHD Adults

Overwhelm is a common experience for adults with ADHD. Between work, personal responsibilities, and the demands of everyday life, it’s easy to feel overloaded by the number of things that need to get done. This sensation can often lead to paralysis, making it difficult to start any task. However, there are ways the ADHD community can better manage these feelings of overwhelm and regain control and in this episode of The ADHD Lounge Podcast with guest Brooke Schnittman, we dive deeper into some solutions.

One major reason adults with ADHD feel overwhelmed is the difficulty in prioritizing tasks. ADHD can make it challenging to differentiate between urgent and non-urgent activities, which creates the sense that everything needs to be done right now. To combat this, a useful technique is the brain dump. Writing down every task, responsibility, or thought on paper can help organize mental clutter and create a clearer sense of what actually needs attention.

After completing a brain dump, prioritization becomes key. Using a method like the Eisenhower Matrix, which organizes tasks into categories based on their urgency and importance, can provide a clear direction for where to focus. This allows ADHD adults to avoid spending energy on low-priority tasks that contribute to feelings of overwhelm.

Another helpful approach is setting realistic time expectations. Many ADHD individuals underestimate how long tasks will take, which leads to unnecessary stress when they fall behind. A practical tip is to double the amount of time you initially expect a task to take. This time buffer can relieve the pressure of tight deadlines and help reduce anxiety when tasks take longer than planned.

Self-care is also an essential part of managing overwhelm. Many ADHD adults neglect self-care in their quest to "get everything done." However, pushing through exhaustion often backfires, resulting in burnout. Incorporating breaks, ensuring adequate sleep, and making time for activities that recharge both mind and body are crucial to maintaining balance and long-term productivity.

By using tools like brain dumps, effective prioritization, and realistic time management, adults with ADHD can break free from overwhelm and create a more manageable approach to daily life.

Brooke's Website: https://www.coachingwithbrooke.com/

To listen to this full podcast episode click here!